Workout of the Day
Every 2 minutes, perform:
Front Squat x 1 rep
Set 1 – 70% of 1-RM
Set 2 – 80% of 1-RM
Set 3 – 90% of 1-RM
Set 4 – 95% of 1-RM
Set 5 – 100% of 1-RM
Set 6 – 103% of 1-RM (optional)
Set 7 – 105% of 1-RM (optional)

Five sets for times of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
Rest exactly 2 minutes

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Procharged Mopar
Procharged Mopar

Posting here for future reference:

205# 1rm May 20th
Creaky joints/back ailing/ect.

June 5th:

Jason N
Jason N

A) Front Squat-a-palloza

Set 1 – 220
Set 2 – 255
Set 3 – 285
Set 4 – 300
Set 5 – 315 (I made this last week new PR at a BW of 190lbs)
Set 6 – 325 (F)
Set 7 – 325 make. New PR. I’m down 6lbs BW from last week and this is where I’m comfortable at.

B) Total time – 14:30-ish total rounds. It took 2 rds to get into the WOD and my fear of Pete K lapping me kept me in it…lol…all wallballs were unbroken per set.

Great day of training!

Nikos Kaldaras
Nikos Kaldaras

hey guys im late a day to post the results.

A)front squats was
119kg 1st pr
124kg 2nd pr
127kg 3rd pr



have a good day everyone 😀 !!

Rachel Doucet
Rachel Doucet

2nd workout of the day and still PR’d by 15 lbs–

– 135, 145, 155, 165, 165, 170 (pr)
– 2:20, 2:23, 2:24, 2:22, 2:18

Len Bracke
Len Bracke

95 kg
110 kg
120 kg
130 kg
135 kg
140 kg (NEW PR)
145 kg (I was so close! On a better day I’ll get it!)

I misread the workout, I did it without the 2 minutes rest after each round.


On my own (2nd training):

5 rounds of:

400m run (on the track)
50 Double-Unders (unbroken)
5 Bar Muscle-Ups

40 Pistols (L+R)
2x 100 Double-Unders (unbroken)

Marshall Griffin
Marshall Griffin

A. 215/245/280/295/315(PR)/320(PR)/325(f)

A.a.On the minute every minute for 10 minutes
3- Squat Snatch 135#
1- Rope Climb

B. 3:17/3:13/3:24/3:26/3:29
All wall balls were unbroken. Runs felt very slow

Geoff B
Geoff B

A: April 20, 2012 – 230lb PR. At that time, that was a 20 lb PR since starting Invictus Dec 2011 165 – yes 185 – yes 215 – yes 225 – yes 235 – yes PR – not much but since December a 25lb increase. 245 – 1st attempt fail, didn’t come out of the hole 245 – got past the sticking point and lost it. I know I had it B: We took this outside and had a running clock. Sorry, no intervals. Total working time 15:20, I believe. No legs from the get go and my mind… Read more »

Pete Kendrick
Pete Kendrick

I got stuck at work late today and didn’t have time to get the FS in. Did the run / wallball wod in 13.17 working time (didn’t write down individual rounds) Wallballs unbroken.

I’m going to do the FS tester tmrw morning to have a starting point for the next cycle. Haven’t done a 1rm in ages.

Nice work with all the PR’s here today guys.

Paul Zavaglia
Paul Zavaglia

No pr on the front squat today. Low back still holdin me back. But worked up to 295

B. did with 30lb wall ball. 2:24 2:30 2:30 2:40 2:50. Never broke.

Then followed that with 4 rounds 400m run 7 muscle ups All unbroken all sub 2min

Steve H
Steve H

A: 240/275/310/325/345/355/365 (pr)

B: 2:38/2:37/2:36/2:39/2:41

* Wall Balls all unbroken.

Nick Rocco
Nick Rocco

A. 275, 295, 315, 335, 355, 365 (f)

B. “morrison” 50-40-30-20-10 (wall balls – box jumps – lb swings)


Kathryn P
Kathryn P

A. 115, 135, 150, 155, 165, 170(PR),175 (PR)Feeling pretty good about a 10 lb PR Thanks CJ!

B. 3:25, 3:45, 3:58, 3:52, and then it went down hill…4:37

Scott Rodriguez
Scott Rodriguez

A) Front Squat-185/215/240/250/265/275 PR!/280 PR!!!
Wallball unbroken*
3:04 (16 then slowed down)
3:40 (got ugly)

Noah Pester
Noah Pester

Dude look at all the PRs on the front squats today! Nice work everyone.

Joe Bauer
Joe Bauer

A. 225, 255, 285, 300, 315, 325pr, 330pr, 335pr (felt great!)

B. 21:23 – wall balls unbroken. I guess I need to run faster… 🙂

Ryan Swobody
Ryan Swobody

A. 240, 275, 310, 330, 345, 355 (PR), 365 (F)

Did some extensive OLY work in between

B. 2:19, 2:19, 2:25, 2:33, 2:42. Awful!!

Nick Martindale
Nick Martindale


A.195lb,220,250,260,275(PR),285(PR),295(F) 15lb.PR

Did a little different today.Got a little carried away.

B.On the minute every minute for 10 minutes
3- Squat Snatch 135#
1- Rope Climb


C.Max Clean and Jerk
PR’d on clean,jerk and clean and jerk

Wall Ball 20#/10ft
Box Jump 24in.
Kettlebell Swing 53#

Landon Kennel
Landon Kennel

A: Prev. 1 RM was 281 lbs.

200, 225, 255, 270, 280, 290 (PR), 295 (PR), no reason to stop, 300 (PR), 305 (PR), 310 (PR), 315 (failed)

29 lb. increase in 1 RM, pretty pumped about this

B: Subbed wall balls with 30 squats + 30 DU, took about 27 min. total to complete. 4th and 5th 400 were rough.

Mark Buskas
Mark Buskas

A. 220#/ 255#/ 285#/ 300#/ 315#/ 325# pr! / 330# pr!

B. 2:25/ 2:32/ 2:39/ 2:45/ 2:51, all wallballs unbroken, runs felt slow and still hanging on to a bit of this cold.

FAQ - Workout of the Day (WOD)

What does WOD mean in CrossFit?

WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete. Invictus currently offers THREE free programmed WODs each day (shown above)... and even more personalized and online supplemental programs through Invictus Athlete.

Which program is right for me? Can I move between them?

One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.

What does 30X0 mean? (How to read the WOD)

Another thing you might notice that’s different about our programming is that we use ‘tempo training’ - almost always in the Fitness programming and in various cycles for the Performance and Competition programs. Those extra numbers (ex: @30X0) might seem confusing at first glance but you’ll totally get how it works and why we like to use it after reading this. Trust us, you’ll soon witness the many benefits firsthand. Learn more about tempo training.

I need help with some standard movements and warm-up ideas!

Whether you’re new to CrossFit or have lots of experience with the WOD, our coaches will help you get the most out of every workout. It doesn’t matter if you struggle with a particular movement or if your goals are pushing you toward the higher skilled and more elusive movements, our professional coaches support everyone with advice and feedback.

They have worked with all athlete levels and know what it takes to get people moving to the best of their abilities. Whether it’s burpees, double-unders, muscle-ups, or tips for the Assault Bike - we’ve got a coach who can help you.

Don’t worry, we’ve got your warm-ups covered, too. Our coaches are constantly learning from other modalities and love to use what they learn in innovative warm-ups focused on both preparing for the workout at hand and maintaining the body for a pain free life. Check out this full body routine to keep your joints functioning and free of inflammation. We also post warm-up suggestions in the Workout of the Day for each of the programs that are tailored to that day’s movements.

Workout on your own and don’t have much time for your warm-up? Here’s a couple of quick and simple ones for your shoulders, squat day, deadlifts, and everyone’s problem area, the thoracic spine.

What if I can’t lift the weight or do the movement as prescribed?

Scaling is part of the beauty of CrossFit because it enables workouts and programming to be tailored to anyone’s ability. When it comes to weight, you can and should ALWAYS scale the weight down if it is unsafe for you to lift it, or if it changes the intended stimulus of the workout.

Here are some rules of thumb for scaling weight in metcons (lifting for time). For gymnastics movements, there are some simple scaling solutions as well. If you are unsure, reach out to your Invictus coach! We are here to make sure you get the safest and best workout possible - proper scaling allows for that.

How many days per week should I train? / How many rest days should I take?

At Invictus, we offer programming 6 days a week, Monday-Saturday and we realize not everyone’s schedule - or training needs - are the same and therefore, you must use your best judgement and listen to your body when it comes to deciding how often to take a rest day.

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing you have to keep in mind is that you can’t sustain that high intensity every single day; otherwise your body ends up breaking down.

You can learn more about how often someone should take a rest day in this article.

What does EMOM stand for?

EMOM stands for Every Minute on the Minute. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does AMRAP mean?

AMRAP means “As Many Rounds (and Reps) as Possible” in a certain time period. For example, the workout might say...

AMRAP in 10 minutes of:

30 Double-Unders
20 Pull-Ups
10 Thrusters

So you would keep going through the cycle of those three exercises until the 10 minutes is up. Your score is the number of complete rounds plus any extra reps you did. So if you did four complete rounds plus 15 Double-Unders in the fifth round, your score would be 4+15.

What does OTM mean?

OTM stands for “On the Minute” and is the same thing as an EMOM. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does NFT mean?

NFT stands for “Not for Time” and means that you shouldn’t rush or try to go fast, but instead, focus on technique, skill, form or whatever you are working on for that movement.

How heavy should my first set be?

You might also be wondering where to start your first set if, for example, the workout of the day calls for 5 sets of Deadlift x 5 reps. Is the first set a warm-up or is that the first working set? Here’s our recommendation for how to properly build to your starting weight and what we consider warm-up sets and working sets.

How can I figure out my 1RM?

We frequently use percentage references in prescribing the number of reps to perform, so it’s essential that you have a good idea on most of your maxes.

Let’s say it’s been awhile since you have attempted a 1RM; maybe you had an injury a few months ago, or maybe you just somehow keep missing the 1-RM test days, or maybe you just forgot to write it down in your log book. If you have a multiple-rep max, you’re in luck. There’s actually a simple equation you can use to calculate an estimated 1RM based on the max number of reps you can do at a given weight.